Functional Bodybuilding
-Hip extensions hold on GHD or partner-spotted on bench 3x:20
-Goblet back step lunge 3×12 (6L/6R)
-Band monster walk forward/backward 3×20 (20F/20B)
Strength
Front Squat (4×5 @ 65%)
Sport: 4×5 @ 65%
-Superset with-
4×5-8 reps feet-elevated/false grip ring row
Life: 4×5 @ 60%
-Superset with-
4×5-8 reps feet-elevated/false grip ring row
Fundamentals: 4×5 – choose load
-Superset with-
4×5-8 reps ring row
Metcon
Sport:
3 rounds for time of:
50 double unders
15 front squats 155/105
20 TTB
Life:
3 rounds for time of:
50 double unders
15 front squats 135/95
15 TTB
Fundamentals:
3 rounds for time of:
100 single unders
20 goblet squats – choose load
20 Abmat sit ups
